Purple cabbage is a nutrient-rich vegetable linked to a variety of health benefits, including reduced inflammation, a healthier heart, stronger bones, improved gut function, and maybe a lower risk of certain cancers.
Purple cabbage, also referred to as red cabbage, belongs to the Brassica genus of plants. This group includes nutrient-dense vegetables, such as broccoli, Brussels sprouts, and kale.
It tastes similar to green cabbage. However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart.
Purple cabbage is also thought to lower inflammation and protect against certain types of cancers. Moreover, it’s an incredibly versatile vegetable that can be enjoyed raw, cooked, or fermented and added to a variety of dishes.
When selecting a red cabbage, the color should be vibrant. You can add this versatile vegetable to soups, stews, salads, and coleslaw. It’s delicious raw, steamed, sautéed, or fermented. It retains the most nutrients when it’s eaten raw but is still highly nutritious when cooked.
May protect against certain cancers
Purple cabbage may help protect against certain types of cancers, though more research in humans is needed.
Experts believe this may be because it contains sulforaphane and anthocyanins — two compounds researched for their cancer-fighting properties.
Research links high intakes of cruciferous vegetables, including cabbage, to an 18% lower risk of colon cancer. Diets rich in cruciferous vegetables have also been linked to a lower risk of breast cancer (20, 21).
Moreover, there’s evidence to suggest that the sulforaphane found in purple cabbage and other cruciferous vegetables may help kill cancer cells or prevent them from growing and spreading (22).
Cell and animal studies suggest that anthocyanins may have similar anti-cancer effects. Anthocyanins are found in red, blue, and purple fruits and vegetables, including purple cabbage (23).
However, more human research is needed before strong conclusions can be made.
Boasts powerful plant compounds
Purple cabbage is a great source of antioxidants and other beneficial plant compounds that help protect against cellular damage.
Its antioxidants include vitamin C, carotenoids, and flavonoid antioxidants, such as anthocyanins and kaempferol. In fact, it often contains higher amounts of these than green cabbage (2).
For instance, research suggests that the antioxidant levels in purple cabbage are around 4.5 times higher than those found in green cabbage varieties (1, 3, 4).
What’s more, purple cabbage is one of the foods that offers the highest levels of antioxidants per unit cost (4).
It’s also a good source of sulforaphane, a sulfur-rich compound that forms when raw cabbage is cut or crushed. Sulforaphane is linked to powerful heart health benefits and cancer-fighting properties (5, 6).
Red vs. Green Cabbage: Which is Healthier?
FAQ
Is it OK to eat raw purple cabbage?
Can you eat red cabbage by itself?
Is cabbage healthier raw or cooked?
Is raw red cabbage easy to digest?
Can you eat red cabbage raw?
Red cabbage is a very versatile food that can be eaten raw; stuffed into dumplings; fermented and used as a topping; or thrown into coleslaws, soups, or salad. Here are a few ways you can fit this versatile health food into your diet.
Does the consumption of raw red cabbage regularly prevent all cancers?
Some research points out that red cabbage can prevent some types of cancer, such as breast and colon, because it contains antioxidants. Studies suggest that the sulforaphane found in cruciferous and other cruciferous vegetables inhibits the growth of cancer cells. However, more human research needs to be carried out to prove the benefit.
What to eat if you eat raw cabbage?
See the recipe – Easy Chicken Shawarma. Coleslaw has to be the number one way to eat raw cabbage! It’s simple, tasty, and pairs well with BBQ food, cold ham, or sandwiches. It can be made simply with shredded cabbage, carrot, onion, and as much mayonnaise to your taste.
Is red cabbage healthy?
Like all cabbage varieties, red cabbage is rich in vitamin C, vitamin K, and fiber. Red cabbage also contains other vitamins and minerals, such as: A one-cup (89-gram) serving of raw, chopped red cabbage contains: Red cabbage may have the edge in antioxidants, but other types of cabbage have benefits of their own.